Comparing Nutrients in 5 ounces Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Almonds	Recommended Dietary Allowance
Energy	9.78% 283kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	7.54% 7.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.22% 0.16g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	154% 58.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	44.4% 25g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.4% 274μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.6% 0.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Almonds	Recommended Dietary Allowance
Calcium	9.36% 94mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	246% 19.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	205% 859mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	1071% 24.6mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1863mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Almonds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 5.4 times more Vitamin B1, 5.7 times more Vitamin B3, 6.2 times more Vitamin B5, 5 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 2.5 times more Vitamin B2 than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs Almonds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 3.7 times more Iron, 2.2 times more Magnesium, 8 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 3.6 times more Zinc than Almonds.
• While Almonds contain 4.1 times more Calcium than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran and Almonds have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 2.8 times more Carbohydrate and 3.3 times more Fiber than Almonds.
• While Almonds contain 2.9 times more Energy, 9.7 times more Fat and 4.9 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran and Almonds have similar amounts of Protein per 5 oz.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.